Good Lifestyle

SeekingSpruce up your diet with healthy choices each day? U.S. too. And to make it even easier for you, we will take care of the whole decision - because women have too many decisions to do daily.

We have recruited the best dietitians in the country to determine which oneNutritious women women should eat every day.

What qualified them for the list? Each food has specific health benefits that are particularly suitable forwomen's health, if this helps to reduce your risk ofbreast cancer or just to help women reach theirDaily fiber requirements. And better of all, each of thesesuperfeument is easy to find and even easier to incorporate into your diet.

So, are you going to scroll down, update the list of your foods accordingly, and Munch, chew and sip your way to a wonderful health with these stellar choices as part of a balanced diet.

Slipe berries at breakfast, lunch, dinner or snack, and you can not go wrong. "Bays like strawberries, blueberries and raspberries are rich in antioxidants, vitamin C, vitamin K, fiber and more. Some studies show that regular consumption of berries can helpProtect against breast cancer, "Samantha Presicci, Rd, Dietitian lead toFood. "Their sweet flavor makes it a big dessert, too!" She adds.

Eating this! Advice: Pair of whipped cream bays made from coconut milk or a little yogurt (fat or coconut) for evening treatment.

GALS, it's worth being nuts for these nutrient-dense nuts. A walnut handle a day is a snack that should be integrated into a diet daily. "The data suggest that walnut intake can play a role in a healthy bacterium in the intestine, help withcontrol of appetiteand even [contribute to] less depressive episodes in adults, "saysLauren Manaker, MS, RDN, LD, CLEC. "Since the prevalence of depression is higher among women than for men, the potential role of mintage nuts consumption is to focus."

Eating this! Advice: Of course, you can eat them with the handle, but consider watering nuts on salads, or to grill them slightly and add them as a soup trim.

Sign up for salmon, tuna or mackerel. "Fish are rich inOMEGA-3 fatty acids Called EPA and DHA, which serve to create healthy brain and nerve cells. For women to become pregnant, research has shown Omega-3 fatty acids can help baby's development and prevent premature births. If you are considering becoming pregnant or not, omega-3 fatty acids have also been demonstrated to reduce the risk of heart disease, which is the number one killer for women, "Rebecca Stib, R & D and co-founder ofNutrient gifts.

Eating this! Advice: "I buy theThon tuna pockets with three ounces forEasy snacks, on GOs. Try adding it to your salad or eat it with a side of vegetables. It's a step of disorder, an easy option! "Stib adds.

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Flax on the ground is an excellent source of omega-3 fatty acids, especially for vegetarians andcalves who can not get thesehealthy fats Animal sources. "Apart from theiranti-inflammatory The properties, Omega-3's are metabolized in "EPA" and "DHA", which are electric nutrients for cerebral health ", actionsRachel Fine, RD for nutrition of dance.

Eating this! Advice: "Sprinkle linen in your smoothie or add linen to your favoriteNight oat recipe For a good balance, "agrees.

"WhileProbiotics can benefit Men and women because of their huge health health benefits, probiotics are even greater for women because they can prevent urinary tract infections (UTI). In addition, women are more likely to have digestive health problems such asIrritable intestine syndrome (IBS) This can cause unpleasant symptoms such as stomach pain, bloating, diarrhea and / or constipation. Probiotics have been demonstrated in several studies to be beneficial to reduce IBS symptoms, "NotesAlena Kharlamenko, MS, RD, CDN.

Eating this! Advice: Fermented foods are some of the most commonTypes of probioticsand include foods such as:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Other fermented vegetables, such as pickles and olives

Because there are stable versions of the shelf of many products, make sure you choose one of the refrigerated section and explains explicitly "probiotics" or "living and active cultures".

BRB, eat a spoonful of almond butter. "In addition to being a source of protein and vitamin E, almonds contain about 3.5 grams of fiber per ounce. On average, women need about25-28 grams of fiber a day, So a small handful of almonds will help achieve this goal, »Actions Jessica Jones, R & D,Food Sky Made Easy.

Eating this! Advice: "Mix a small handful of almonds in your Smoothie morning or enjoy it as a paired snack with dried fruits," Jones advises. Or follow our example and spoon Take a pot of cream, indulgent walnut butter.

Yes, yes, you know how to eat your green vegetables, but it's worth a pointed reminder: "Green vegetables with spinach, curly cabbage and Carde beet are an excellent source of a range of nutrients, including fiber, folic acid, calcium, magnesium, vitamin A andvitamin k. Especially for women of childbearing age, folic acid is essential, "says Presicci.

Eating this! Advice: "The great thing about green leafy vegetables is that they are incredibly versatile, so you can get them back in a bit of herb butter or avocado oil, add them to a smoothie , or make them the base of a salad. You can also use certain lettuce types for lettuce wraps for low carbohydrate carbohydrate with dense nutrients on a traditional sandwich or taco. Tons of possibilities! »Presicci actions.

"This herb has been shown to increase estradiol in menopausal women, help insomnia, depression, memory, concentration, hot flashes and vaginal drought," says Sara Gottfried, MD, author ofDiet Body Brain.

Eating this! Advice: One way to integrate thisadaptogenic In your diet is a morning smoothie with Maca extracted in. Maca extract can be found at your local health food store in the form of capsules, in liquid form and powder.

They can be the millennial reason can not buy houses, but your health thank you for regularly consuming this nutrient fruit. "Avocados are raised in the" good to you "type of fat (mono-unsaturated fats), which helps reduce sugar peaks in the blood when incorporated as a balanced meal or a snack with other foods", said-thin.

Eating this! Advice: "Add to your school lawyer, or blend in a chocolate smoothie with cocoa powder, bananas and peanut butter," Fine recommends.

The charge time on the greens, ladies. "Cruciferous vegetables are antioxidant vegetables that have high amounts of beneficial vitamins, including vitamin A, C and K. cruciferous vegetables are also unique because they have compounds containing sulfur called glucosinolates, which have demonstrated Have anti-cancer properties, reduce inflammation, regulate blood sugar, and improve heart health, "comments Keith says Kantor, MD, Chief Executive OfficerAPPOINTED, Which holds a doctorate in nutrition sciences and a doctorate in naturopathic medicine. "Other advantages for the health of cruciferous vegetables specifically for women is, in particular, to promote the hormonal equilibrium of estrogen, which can help women to go specifically by menopause or to reduce the symptoms of their monthly cycle. »

Eating this! Advice: Add broccoli, Brussels sprouts, cabbage, curly cabbage, green cabbage, and more cruciferous vegetables to your basket on your next grocery trip.

"California plums (__gvirt_np_nns_nnps <__ dried plums) offer potentialAnti-aging benefits, Especially those related to strong bones. In fact, research suggests that eating about five prunes a day can help support bone health, while a clinical trial with post-menopausal women finds prunes can help preserve bone structure and prevent bone loss, which reduces the risk of fracture related to osteoporosis, "sharesJackie Newgent, RDN, nutritionist culinary and author ofThe All-Natural Diabetes Cookbook.

Eating this! Advice: Pop "EM as a snack or add them to a smoothie as a natural sweetener. NEWENTENT also likesAdding dried guacamole plums For an interesting riff on the popular aperitif.